Batch Cooking for Beginners: Nourish Your Week with Less Stress

If there’s one thing that can make eating well feel effortless, it’s batch cooking. Preparing meals in advance not only saves time and money, but it also helps you make consistent, nourishing choices even on your busiest days.

As a naturopath and nutritional therapist, I often see clients struggle with the “what’s for dinner?” question, especially when energy and motivation are low. Batch cooking turns that daily decision into a once- or twice-weekly plan, giving you structure without rigidity and freedom without chaos.

Getting Started: The Basics

You don’t need fancy equipment or chef-level skills. Start simple and build up as you get more confident.

You’ll need:

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  A few airtight containers (glass or BPA-free plastic)

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  Large saucepans or a slow cooker/Instant Pot

• Baking trays

• Labels or masking tape for dates

• A clear plan of what you’ll cook (and when you’ll eat it)

Step-by-step:

1. Choose your cooking day.Pick one or two days each week when you have an hour or two free — Sunday and Wednesday work well for many people.

2. Plan your menu.Think in terms of components, not rigid meals: one protein, one grain, and plenty of vegetables can be mixed and matched in different ways.

3. Shop smart.Write a list and stick to it. Buy versatile ingredients you enjoy eating — that way, you won’t get bored halfway through the week.

4. Cook in batches.Roast trays of vegetables, simmer soups, and cook proteins all at once. While something’s in the oven, you can chop or assemble another dish.

5. Cool, portion, and store.Let food cool before refrigerating to preserve freshness. Freeze portions if you won’t eat them within 3–4 days.

A Few Healthy Batch-Cook Ideas

To get you started, here are some nutrient-balanced recipes that store well and reheat beautifully:

1. Mediterranean Lentil StewPacked with fibre, polyphenols, and plant protein. Combine green lentils, tomatoes, onions, olive oil, garlic, courgette, and spinach. Finish with lemon and herbs for brightness.

2. Turmeric Chicken with Roasted VegetablesMarinate chicken thighs in olive oil, turmeric, garlic, and lemon. Roast with root vegetables like carrots, parsnips, and beetroot. The anti-inflammatory spices support immune and digestive health.

3. Quinoa & Chickpea Salad JarsLayer cooked quinoa, chickpeas, chopped peppers, cucumber, and a tahini-lemon dressing. Keeps for 3–4 days in the fridge and is rich in plant-based protein and magnesium.

4. Warming Miso & Vegetable SoupA gut-friendly broth with mushrooms, miso, ginger, and pak choi. Add tofu or rice noodles if you like. Miso adds beneficial probiotics and umami depth.

5. Overnight Oats or Chia PuddingFor breakfast, soak oats or chia seeds in milk (or plant milk) with cinnamon and berries. Quick, balanced, and blood-sugar friendly.

1. Mediterranean Lentil Stew

Serves: 4 Storage: Keeps 4–5 days in the fridge or 2 months frozen.

Ingredients:

• Olive oil – 2 tbsp (30 ml)

• Brown or green lentils (dry) – 250 g

• Onion – 1 large (150 g), diced

• Garlic – 3 cloves, crushed

• Carrot – 2 medium (200 g), diced

• Courgette – 1 medium (150 g), chopped

• Tinned chopped tomatoes – 400 g

• Vegetable stock – 800 ml

• Baby spinach – 100 g

• Lemon juice – 1 tbsp (15 ml)

• Dried oregano – 1 tsp

• Smoked paprika – 1 tsp

• Sea salt & black pepper – to taste

Method:

1. Heat olive oil in a large saucepan. Sauté onion, garlic, and carrot for 5 minutes until softened.

2. Add lentils, courgette, tomatoes, stock, and spices. Bring to a simmer.

3. Cover and cook gently for 25–30 minutes until lentils are tender.

4. Stir in spinach and lemon juice. Season to taste and serve or portion out for storage.

2. Turmeric Chicken with Roasted Vegetables

Serves: 4 Storage: Keeps 3–4 days in the fridge, or freeze for up to 3 months.

Ingredients:

• Chicken thighs (boneless, skinless) – 600 g

• Olive oil – 2 tbsp (30 ml)

• Garlic – 2 cloves, crushed

• Ground turmeric – 1½ tsp

• Ground cumin – 1 tsp

• Lemon juice – 1 tbsp (15 ml)

• Sea salt & black pepper – to taste

For the roasted vegetables:

• Carrots – 3 medium (250 g), chopped

• Parsnips – 2 medium (200 g), chopped

• Beetroot – 2 medium (200 g), chopped

• Red onion – 1 large (150 g), cut into wedges

• Olive oil – 2 tbsp (30 ml)

Method:

1. Preheat oven to 200°C (fan 180°C).

2. Mix chicken with olive oil, garlic, turmeric, cumin, lemon juice, salt, and pepper. Let it marinate for 15–20 minutes (optional but adds flavour).

3. Arrange vegetables on a large tray, drizzle with olive oil, and toss.

4. Roast vegetables for 25 minutes, then add chicken to the same tray and roast another 20–25 minutes until golden and cooked through.

5. Divide into containers with vegetables and a squeeze of fresh lemon when serving.

3. Quinoa & Chickpea Salad Jars

Serves: 4 Storage: Keeps 3–4 days refrigerated (store dressing separately if preferred).

Ingredients:

• Quinoa (dry) – 200 g

• Chickpeas (tinned, drained) – 400 g

• Red pepper – 1 large (150 g), diced

• Cucumber – ½ large (100 g), diced

• Cherry tomatoes – 200 g, halved

• Red onion – ½ small (50 g), finely diced

• Fresh parsley – 15 g, chopped

Dressing:

• Tahini – 2 tbsp (30 g)

• Lemon juice – 2 tbsp (30 ml)

• Olive oil – 1 tbsp (15 ml)

• Water – 1–2 tbsp (as needed to thin)

• Garlic – 1 small clove, crushed

• Sea salt & pepper – to taste

Method:

1. Cook quinoa according to packet instructions (usually 2 parts water to 1 part quinoa, about 15 minutes). Let it cool.

2. In a large bowl, mix quinoa, chickpeas, vegetables, and parsley.

3. Whisk dressing ingredients until smooth and creamy.

4. Layer salad into jars or containers, with dressing at the bottom (if stored together), then chickpeas and quinoa, and fresh veggies on top.

4. Warming Miso & Vegetable Soup

Serves: 4 Storage: Keeps 3 days refrigerated; freeze without the miso added.

Ingredients:

• Olive oil – 1 tbsp (15 ml)

• Onion – 1 medium (100 g), sliced

• Garlic – 2 cloves, crushed

• Fresh ginger – 1 tbsp (15 g), grated

• Mushrooms – 200 g, sliced

• Carrots – 2 medium (200 g), sliced

• Pak choi – 150 g, chopped

• Vegetable stock – 1 litre

• Miso paste – 2 tbsp (40 g)

• Tamari or soy sauce – 1 tbsp (15 ml)

• Tofu (optional) – 150 g, cubed

• Spring onions – 2, finely sliced

Method:

1. Heat olive oil in a saucepan. Add onion, garlic, and ginger and sauté for 3 minutes.

2. Add mushrooms and carrots and cook another 5 minutes.

3. Pour in stock and tamari, then simmer 10–15 minutes.

4. Stir in pak choi and tofu and cook another 3–4 minutes.

5. Remove from heat, whisk miso with a little hot liquid, and stir it in gently (don’t boil miso).

6. Serve topped with spring onions.

5. Overnight Oats or Chia Pudding

Serves: 4 Storage: Keeps 4 days in the fridge.

Ingredients (base):

• Rolled oats – 160 g (40 g per serving) or chia seeds – 120 g (30 g per serving)

• Milk or plant-based milk – 600 ml

• Ground cinnamon – 1 tsp

• Maple syrup or honey – 2 tbsp (optional)

• Berries (fresh or frozen) – 200 g

• Ground flaxseed – 2 tbsp (optional, for omega-3 and fibre)

Method:

1. In a large bowl or jar, mix oats (or chia), milk, cinnamon, and sweetener.

2. Stir in flaxseed and berries.

3. Refrigerate overnight (minimum 6 hours).

4. Serve cold, or warm gently in a pan with a splash of extra milk.

Batch cooking is about making healthy eating easier, not about perfection or rigid planning. Think of it as setting up your future self for success a way to nourish your body, calm your mind, and make space for what truly matters during the week.

Once you get into the rhythm, you’ll likely find that eating well becomes not just simpler, but more enjoyable.